With finals quickly approaching, this can be a very stressful time for students. To help reduce the effects of stress and learn techniques that help to achieve a more balanced state, The Counseling Office would like to invite you to participate in a Stress Relief Workshop. The workshop will take place in Room 215, Tuohy Hall on Thursday, December 5 from 11-12pm AND from 2-3pm. Learn how to incorporate breathing and visualization techniques to reduce stress and anxiety. Please take a look at the attached flier for more details. We look forward to seeing you there!

As humans, we are made up of physical and emotional body, in conjunction with a mind and spirit. They function interdependently. Reflexology incorporates all aspects of the human being: mind, body, emotion, and spirit. In a relaxed state, we integrate all aspects of our being.

1.massage therapy: a form of massage in which pressure is applied to parts of the feet and hands in order to promote relaxation and healing elsewhere in the body
2.study of reflexes and behavior: the scientific study of physiological reflexes and their relation to behavior
3.behavioral theory: a theory that explains human behavior as complex chains of conditioned and unconditioned reflexes

Studies researching reflexology in the U.S. and across the world note positive benefits. Studies, funded by the National Cancer Institute and the National Institutes of Health indicate reflexology’s promise as an intervention for pain management, enhance relaxation, sleep, and the reduction of psychological symptoms, such as anxiety and depression. Perhaps the most beneficial results have been in the area of cancer palliation (Ernst, Posadzki, Lee, 2010).

Reflexologists utilize hand and foot charts as a guide and apply pressure to specific areas. Reflexology is the application of pressure to areas on the feet, hands and ears. Reflexology is relaxing and an effective way to alleviate stress. Practitioners use items such as rubber balls, rubber bands, and sticks of wood, and crystals to assist in their work. Reflexology practitioners include, chiropractors, physical therapists, and massage therapists. There are other health care professionals that also use this as a complimentary health treatment to standard medical care.

According to the University of Minnesota’s extensive research in the matter of Reflexology, it has many benefits for an individual that may be willing to try an alternative health modality.

Benefits of Reflexology as per the University of Minnesota:

1.Reflexology has an impact on specific organs (e.g., MRI readings demonstrated an increase in blood flow to kidneys and to the intestines)
2.Reflexology can demonstrate an amelioration of symptoms (e.g., positive changes were noted in kidney functioning with kidney dialysis patients)
3.Reflexoogy creates a relaxation effect (e.g., EEGs measure alpha and theta waves, blood pressure was decreased, and anxiety was lowered)
4.Reflexology aids in pain reduction (27 studies demonstrated a positive outcome for reduction in pain (e.g., peripheral neuropathy of diabetes mellitus, kidney stones, and osteoarthritis)

Always speak with your Primary Care Physician for evaluation/consult prior to starting any kind or type new healthcare regimen.

No set of moral and ethical guidelines would be complete without a remark about discipline, right? Well in Ashtanga Yoga, the Eight Limbs of Yoga, under the Niyamas there is Tapas. Derived from the sanskrit word tap, which means heat, Tapas is deep meditation, but is often interpreted as discipline. Because of this, Tapas can also be seen as spiritual austerity.

Whether someone is a spiritual person, or not, Tapas or discipline is universally relatable. Any course of action, be it work, study, or hobby, that takes a deliberate effort will require the individual to make use of discipline in order to stay on that path to reach their goals. It is this effort that builds heat in the body (and mind), or tap. A common phrase one may use to describe someone who is ambition, dedicated, or disciplined on their path is that they have a “fire in their belly.” Those ancient yogis were quite clever with their word play.

So how can we practice Tapas in our day to day lives? Begin by observing how we approach our responsibilities and goals, taking note of how much effort or thought we put into the things we are doing. By noticing and evaluating the degree to which we are disciplined can help provide clarity on what is important to us, or where we may need to concentrate more of our focus towards. Starting with this inquiry lays the path for us to reach our ambitions. But be weary of too much Tapas, as too much heat is as detrimental as no heat at all. Remember, Ahimsa before all else.

Take a breath and notice what ignites a passion in you. Also, notice where you may need to turn the heat up in your life. Practice being diligent and intentional in your actions, living mindfully.

It is a week before Thanksgiving which implies a few things. They have begun the blitzkrieg of Christmas commercials, the days are getting shorter and colder, and all of those mid-semester assignments are due. That means a lot of studying.
To balance the stress of the day-to-day, try working on some relaxation techniques such as deep breathing and meditation. It may seem simple, but when was the last time you felt your diaphragm fully expand, or your shoulders without any tension?

As for studying, I found four things to be most helpful in the process:
1- maintain focus (let the family know, find a quiet space, turn off the cellphone)
2- have some sort of easy-music playing (classical, jazz, ambient sound-scapes, whatever you’re into but is not distracting)
3- have healthy snacks/ tea on standby (carrots and humus, bananas, peppermint tea, etc.)
4- keep a timed schedule (my most effective pattern: on for 25 minutes, off for 5 minutes [after every 3rd 25 minutes take 20 minutes off])

Below is a YouTube video link that is great when played in the background while working, relaxing, or writing a blog post on a Thursday morning (hehe).

On the third Thursday of November, the American Cancer Society promotes the Great American Smokeout. This day, which this year falls on November 21st, is intended to encourage smokers to focus on their health and make a plan to quit smoking. Tobacco use greatly increases a person’s risk for lung cancer, as well as deteriorates his/her overall health. Because of tobacco’s addictive qualities, quitting smoking can be very difficult, and often results in relapse. However, the American Cancer Society offers valuable tool, resources and support to help an individual quit successfully. These resources can be found here.

A quiz to assess if you are ready to quit can also be found here.Quitting smoking reduces one’s risk for coronary disease, stroke, prevents aging, as well as cancer of the mouth, throat and esophagus. With the advantages of ceasing smoking, the American Cancer Society would like to encourage you, a family member, a friend to take tomorrow to participate in the smoke out and utilize the day to focus on bettering your health, one day at a time.

Magnesium plays a major role in our bodies. Many may not be aware of what Magnesium does for the body. Magnesium is actually the fourth mineral in the human body. Magnesium’s role in our homeostasis is as important as minerals such as calcium, sodium and potassium. They all affect the conduction of nerve impulses, muscle contraction, and heart rhythms.

Magnesium in the body serves several important functions:
•Contraction and relaxation of muscles
•Function of certain enzymes in the body
•Production and transport of energy
•Production of protein

What are the symptoms of a magnesium deficiency?

According to Dr. Carolyn Dean who has studied Magnesium’s importance to the body for many decades, “persons with Magnesium deficiency may suffer from Insomnia, Sleep-Disorders, Fatigue, Body- Tension, Headaches, Heart-Disorders, Low Energy, High Blood Pressure, Muscle Tension, Backache. Other conditions are Constipation, Kidney Stones, Osteoporosis, Depression, Irregular-Heartbeat, Anxiety, Muscle Cramps or Spasms, and Irritability.
All of these have been known to improve or disappear after taking extra magnesium, especially the drink form of Magnesium.”

Calcium requires magnesium in order to absorb into the body. When too much calcium is consumed, it pulls magnesium out of the body parts in order to assimilate. This creates a magnesium deficiency and the person will get worse and feel worse. People who drink pasteurized milk, has about 8 calcium to 1 magnesium and will create a deficiency in magnesium. Excessive calcium in the body results in calcium deposits such as gallstones, kidney stones, and calcium deposits on joints (arthritis).

Most dietary magnesium comes from vegetables, such as dark green, leafy vegetables. Other foods that are good sources of magnesium:
•Fruits or vegetables (such as bananas, dried apricots, and avocados)
•Nuts (such as almonds and cashews)
•Peas and beans (legumes), seeds
•Soy products (such as soy flour and tofu)
•Whole grains (such as brown rice and millet)

Consider discussing the function of Magnesium in your body with your Physician today. Your cells, nerves, heart, enzymes, and overall body will thank you from the inside out.

Reminder from American Foundation for Suicide Prevention: International Survivors of Suicide Day

November 23, 2013

Greetings!

Just a reminder that International Survivors

of Suicide Day is being held on

Saturday, November 23, 2013. We hope you will join us for a day of support and healing. The Long Island site, at the Hilton/Huntington Long Island, will be one of 300 conferences being held simultaneously throughout the world. The Hilton is located at 598 Broadhollow Road in Melville.

Please share this information with family & friends and encourage them to join you.

Boy oh boy that boy oh boy
he was fun and lovable
full of energy and trust
and loved to race bikes
he loved to race, always a race
with a smile on his face.

Boy oh boy that boy oh boy
he was kind and shy
with a head nod as he passed
as he passed in the hallway
photographed as friendliest that year
with a smile on his face.

Boy oh boy that boy oh boy
he was quiet and mellow
leaning against the wall
with flashing lights and loud music
at the school dance, girls danced
with smiles on their faces.

Boy oh boy that boy oh boy
he was here and there
but no one could really tell where
by the library hung the artwork
he painted lines, he painted portraits
all with smiles on their faces.

Boy oh boy that boy oh boy
I saw that boy at 10:24
we passed, I had class at 10:25
I sat in class at 10:29
he walked out the door at 10:29
I laughed with friends at 10:33
he laid on the tracks at 10:33
the teacher said “quiet” at 10:33
the train rolled past at 10:33
the class was quiet at 10:33
and there we sat at 10:33, quiet
with smiles on our faces.

It is not always easy to spot the signs. A suicidal person, or a person going through suicidal ideation, may not ask for help; but that does not mean help is not wanted. Many of those who have successfully committed suicide did not want to die. Many just wanted to escape the pain.
Prevention begins with awareness and recognizing the warning signs. It is very difficult to overcome the judgements, the fears, the stigmas; however, talking openly about suicidal thoughts and feelings can and will save lives.

Click on the link Resource Center for excellent resources brought to you by the Wellness Center.

This poem is about my personal experience with suicide. The “boy” in the poem is a conglomerate of three people I am blessed to have encountered in my life time. All three attempted suicide at some point, one succeeded. As for “10:33” and the other times, consult Luke chapter 10, as well as the APCO Ten-Code list. And so it goes, you are not alone.